Contest Training & Dieting - How Top Pros Do It

VICTOR MARTINEZ

Training Split

Day 1: Chest and biceps

Day 2: Quads and calves

Day 3: Shoulders and triceps

Day 4: OFF

Day 5: Back and hams

Day 6: Chest and biceps

Day 7: Quads and hams

*The order of body parts trained remains the same, but because there are four different “training days,” the rest day constantly shifts in terms of where it falls in the rotation.

Full Routine

Chest

Incline Barbell Press 2 x 15 (warm-ups), 3 x 10

Incline Dumbbell Flyes 3 x 10

Hammer Strength Vertical* 3 x 10

Bench Press Machine

Dumbbell Pullovers 3 x 10

Biceps

Barbell Curls 3 x 10

Concentration Curls 3 x 10

Hammer Curls 3 x 10

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Quads

Leg Extensions 3 x 15-20

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Lying Leg Curls 3 x 15-20

Step-Ups 3 x 15-20 each leg

Leg Press 4 x 12-15

Walking or Stationary Lunges 4 x 15 each leg

Standing Calf Raises 4 x 12-20

Seated Calf Raises 4 x 15-20

Shoulders

Rotator Cuff Exercises With Dumbbell 5 x 15-20

Barbell Clean and Press 3 x 8

Dumbbell Lateral Raises* 40/60 x 12, 50/75 x 12, 60/80 x 12

Standing Single Dumbbell Press 3 x 10-12

Rear Delt Machine 4 sets of 12-15

Barbell Upright Rows (shoulder-width grip) 3 x 12

*Victor does full reps to failure, then immediately grabs a heavier pair of dumbbells and does partial reps from the bottom to about a third of the way up.

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